Add 2 tablespoons of olive oil in an oven proof pan on medium heat. Add 3 sliced garlic cloves to the pan along with 1/2 teaspoon of crushed red pepper flakes. Saute for 2 minutes. Add in two 28 ounces cans of crushed tomatoes, 1 tablespoon of chopped fresh parsley and 1 teaspoon each of kosher salt, ground black pepper, garlic powder and onion powder. Stir together and allow to simmer while you work on the squid

Remove the wings from the mantle (discard the wings). Separate the head from the tentacles and discard the head. Check the mantle to ensure there are no ink quills which are long, clear and straw like. If there are quills remove and discard as well. Set the mantle aside

Preheat your oven to 375 F. Add 3/4 cup of plain bread crumb, 1/2 cup of grated parmesan cheese,1/2 cup of sauce and chopped parsley to the pan. Mix all the ingredients together

Using a teaspoon and your fingers scoop the bread crumb mixture into the squid. Start with around 2-3 teaspoons of stuffing to start then you can go back and add to each one until there is no more bread crumb mixture. Try to leave a little gap at the end because the bread crumb mixture will expand. Secure the ends with tooth picks

Toss the squid gently in the sauce to coat then place in a single layer. Cover and place in the oven. Bake for 30 minutes. The squid should be very tender. Remember to remove the tooth picks. Slice the squid and give it a little drizzle of extra virgin olive oil. Serve with a side of pasta (optional)